Friday, 22 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

WODAPALOOZA 2023-24 Online Qualifier WOD 5

As many rounds and reps as possible in 12-minutes of:

100 Double-unders

25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)

15 Double dumbbell shoulder to overhead

25-ft Double dumbbell front rack walking lunges

 

For score

 

…Rest 12:00 and then…

 

WODAPALOOZA 2023-24 Online Qualifier WOD 4

45 Deadlifts (225/153)

45 Handstand push-ups

 

For time, athletes may partition as desired

(7:00 cap)

 

 

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Tuesday, 19 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

200m Run

10 Alternating dumbbell squat snatches (50/35)

50-ft Double overhead dumbbell carry (2 x 50/35)

 

4 Rounds for time

(12:00 cap)

 

Strength:

Snatch technique work

3 @ 55% of 1-rm snatch

2 @ 60%

1 @ 65%

3 @ 55%

2 @ 60%

1 @ 65%

1 @ 70%

1 @ 70%

 

For quality

 

 

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Monday, 18 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone invited and no fitness experience needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

2023 WODAPALOOZA Online Qualifier WOD 1

As many rounds and reps as possible** in 15 minutes of:

10-8-6-4-2

Front squats*

Bar-over-burpees

Toes to bar

 

For score

*Front squat weights:

Round 1: (95/63)

Round 2: (135/93)

Round 3: (155/103)

Round 4: (185/123)

Round 5: (225/143)

 

**This workout starts with the athlete standing tall facing their barbell. At the start of the clock, the athlete will perform round 1 of 10 front squats, 10 lateral burpees over the bar and 10 toes to bar, at the ROUND 1 WEIGHT, then 8 front squats, 8 lateral burpees over the bar and 8 toes to bar, at the ROUND 1 WEIGHT, then 6 front squats, 6 lateral burpees over the bar and 6 toes to bar, at the ROUND 1 WEIGHT, then 4 front squats, 4 lateral burpees over the bar and 4 toes to bar, at the ROUND 1 WEIGHT, to finalize with 2 front squats, 2 lateral burpees over the bar and 2 toes to bar, at the ROUND 1 WEIGHT.

Upon completion of round 1, the athlete will adjust their weights for round 2 and move on to perform round 2 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 2 WEIGHT.

Upon completion of round 2, the athlete will adjust their weights for round 3 and move on to perform round 3 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 3 WEIGHT.

Upon completion of round 3, the athlete will adjust their weights for round 4 and move on to perform round 4 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 4 WEIGHT.

Upon completion of round 4, the athlete will adjust their weights for round 5 and move on to perform round 5 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 5 WEIGHT.

If athletes complete 10-8-6-4-2 at the final weight, they will AMRAP in the same fashion at the final weight starting again at 10 reps working down to 2 reps.

 

 

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Saturday, 16 September 2023

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Midwest Fall Classic 2023 WOD 3 “Twice is Nice”

Partner WOD

30 Deadlifts (275/203)

40 Shoulder to overhead (135/93)

50 Wall ball shots (25/20)@(10/9′)

100 Double-unders

 

2 Rounds for time

(15:00 cap)

 

…Rest until the 16:00 mark immediately into…

2:00 Max reps snatches (185/123)

 

For score

 

 

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Friday, 08 September 2023

The brave “Laborers” of Labor Day 2023!

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Shoulder Press

5 @ 55% 1-RM Shoulder Press

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

10 @ 60%

10 @ 65%

 

For quality

 

Conditioning:

15 Calories skied

15 Thrusters (95/63)

12 Calories biked

12 Thrusters (115/83)

9 Calories rowed

9 Thrusters (135/93)

 

For time

 

 

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Wednesday, 06 September 2023

“I am not resting Coach! I am counting how many rounds I am not going to do!” 🙂

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Buy-in:

300m Row

For time

 

…rest 3-minutes, then…

10 Burpees-over-bar

5 Clusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 3-minutes, then…

Sell-out:

900m Bike

For time

 

 

Strength:

October 2023 Festivus Games WOD 2

“It’s So Complex!”

Find the heaviest success in 7-minutes of the following complex:

3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats

 

For load

 

 

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Monday, 28 August 2023

Join us this Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Complete as many reps as possible in 15-minutes of:

10 Dumbbell box step-ups (50/35) @ (24/20″)

30 Half tacos

50-ft Overhead dumbbell lunges* (50/35)

 

For score

*25-ft with single DB in the right hand, and 25-ft with single DB in the left hand each round

 

Strength:

Back Squats

3-3-3-3-3 @ 80%

 

For quality

 

 

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Wednesday, 23 August 2023

Join us this Saturday, August 26th, at 0900 for a FREE trial class!

NO fitness experience is needed!

Click the link below to register to compete or volunteer:

Festivus Games October 2023

 

Strength:

Every 2:00, perform the following sequence:

Pause* Front Squats (PFSQ) + Front Squats (FSQ)

2 PFSQ + 2 FSQ @ 50% of 1-RM FSQ

2 PFSQ + 2 FSQ @ 65%

1 PFSQ + 1 FSQ @ 75%

1 PFSQ + 1 FSQ @ 80%

1 PFSQ + 1 FSQ @ 85%

1 PFSQ + 1 FSQ @ 90%

 

For quality

*3-second hold at the bottom of the squat

 

Conditioning:

300-ft Farmers carry (2×70/50)

…then…

5 rounds of:

10 Chest-to-bar pull-ups

10 Box jump overs (24/20″)

…then…

300-ft Farmers carry

 

For time

(15:00 cap)

 

 

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Monday, 21 August 2023

Great family photo for the Tavares and Jodie send-off!

We love you guys!

Join us this Saturday, August 26th, at 0900 for a FREE trial class!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD

Midwest Fall Classic WOD 1, “Devil Wears Prada”

6 Rounds, partners alternate full rounds of:

10 Calories rowed

10 Burpees over rower

6 Rounds, partners alternate full rounds of:

8 Alternating dumbbell snatches (70/50)

8 Dumbbell goblet squats (70/50)

6 Rounds, partners alternate full rounds of:

6 Chest-to-bar pull-ups

6 Alternating pistols

 

For time

(15:00 cap)*

*MFC cap is 12:00

 

…Rest 8:00 and then…

 

As many reps as possible in 5:00 of:

150 Double-unders

Max handstand walk in the remaining time

2-minute rest after the 5-minute

 

2 Rounds for score*

*Every 5-ft handstand walk is 1-rep

 

 

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Friday, 18 August 2023

Join us today Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

Festivus October 2023 Partner WODs #3 and #4

“Toss it, I’m Over it!”* (#3)

Row for calories in 13-minutes†

…simultaneously…

Complete as many rounds and reps† as possible in 13-minutes of:

5 Pull-ups

10 Floor press (2×50/35)

15 Wall-ball shots (20/14) @ (10/9′)

20 Box overs (24/20″)

 

For calories and score

 

…Rest 12:00, then…

 

“Get on Up, ‘n Git Down”* (#4)

42-30-18

Sumo deadlift high pull (95/65)

21-15-9

Synchro burpees over same bar

 

For time

(10:00 cap)

 

*If you have a better name suggestion, let me know. We can submit ideas until next month.

†One partner will be on the rower rowing, while the other partner performs a complete round. Once a round is finished, partners will switch and continue working. Partners will switch after each complete round.

 

 

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Wednesday, 02 August 2023

Join us this Friday, 04 August, at any class time for FREE!

No fitness experience is needed!

 

Skill (Partner):

20/16 Rope climbs* (13-ft)

 

For time

*Equal work

 

Conditioning (Partner):

Complete as many rounds* and reps as possible in 15-minutes of:

500m Row/400m Run

10 Power cleans (155/103)

10 Synchro bar-facing-burpees

 

For score

*One partner runs while other partner rows simultaneously. Partners will rotate each round. Equal work on cleans.

 

 

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Monday, 31 August 2023

Join us this Friday, 04 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

35 Chest-to-bar pull-ups*

35 Toes-to-bar*

 

For time

(15:00 cap)

*Each time you break, perform 100-ft single-arm overhead walking lunge (50/35)

 

Accessory:

10 Seated good mornings (45/33)

5/5 Single-Arm kettlebell deadlift (53/35)

10 Superman holds with a 3-second pause at the top

0:45 Hollow hold

25 Abmat sit-ups

 

2 sets for quality

 

 

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Friday, 21 July 2023

Join us today Friday, 21 July, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

50 Wall ball shots (20/14)@(10/9′)

30 GHD Sit-ups

50/40 Calories rowed

30 GHD Sit-ups

50 Wall ball shots

 

For time

(15:00 cap)

 

Strength:

1 Snatch pull ⇒ 1 Pause* Snatch

1 Complex at 60%

1 Complex at 65%

1 Complex at 70%

1 Complex at 75%

1 Complex at 80%

 

For quality

(15:00 cap)

*Pause for 3 seconds in receiving position

 

 

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Wednesday, 19 July 2023

Join us this Friday, 21 July, at any class time for FREE!

No fitness experience needed!

Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!

 

Strength:

Pause Front Squat* (PFS) + Front Squat (FS)

Every 2 minutes on the minute, for 10 minutes (5 sets), perform:

2 PFS + 3 FS @ 70% 1-Rm

2 PFS + 2 FS @ 75%

1 PFS + 1 FS @ 80%

1 PFS + 1 FS @ 85%

1 PFS + 1 FS @ 90%

 

For quality

*Pause for 3 seconds in bottom of squat

 

Endurance:

2:00 Max calories skied

1:00 Rest

2:00 Max calories biked

1:00 Rest

2:00 Max calories rowed

1:00 Rest

2:00 Max 25′ shuttle runs (down and back = 1 rep)

1:00 Rest

2:00 Max rep double-unders OR crossover single-unders

 

For score

 

 

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